Warm-Up
2 Rounds:
15 Calorie Row
15 Wall Balls
15 Sit-Ups
15 Air Squats
Strength
1-Count Pause Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8 x 1
Objective: Build to an RPE of 8 for 5 repetitions in the pause Back Squat for one heavy set. The pause will be at the bottom of the squat.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
45 Calorie Row
45 Wall Balls, 20”/14#
15 Toes-to-Bar
30 Calorie Row
30 Wall Balls, 20”/14#
15 Toes-to-Bar
15 Calorie Row
15 Wall Balls, 20”/14#
15 Toes-to-Bar
Variation B:
For Time:
800m Run
80 Jumping Lunges
1-Minute Plank
400m Run
40 Jumping Lunges
1-Minute Plank
200m Run
20 Jumping Lunges
1-Minute Plank
Workout Tip
For Variation A, Make sure the wall ball load is something you feel comfortable completing in 3 sets or less. Scale load as needed.